Jogged about 1.6 miles and walked another .6 miles. Working up to a 5k in a couple weeks, even though I don't think I'll be able to do the entire distance at a "running" pace. My goal is not to be the slowest guy in my age group.

It's a strange thing for me, since that 1.6 miles is the longest distance I have run in my adult life and probably in my entire life. When I learned to ride a bike, I stopped running except when forced.

It's not chronic cardio by any means, but it has made me realize how much running needs to be part of any fitness plan.

07-08-2013, 01:50 PM

Neckhammer

Cleans
Squats

Kinda light on both to work form a bit.

135lbs on Cleans and damn does my form SUCK! The catch (rack position) is just not right. Keep hyperextending my wrists and generally just blowing that part. No big deal with this weight since I could just as well hold it just with grip and arm strength if I want, but a real issue if I'm gonna use higher weights. First time doing these though so I'm not all PO'd or anything. Just something to work on.

07-08-2013, 04:50 PM

Grokdaddy

Sprinted for about 25 minutes today in the sunshine. My six year old son and his friend decided to join me on their own.

07-08-2013, 05:25 PM

ayumi

Ran sprints with the kids until winded. Played frisbee/boomerang and walked to the food store. :D

07-08-2013, 06:34 PM

RichMahogany

3-plate squats!!!

3 x 5 x 315

Press: 3 x 5 x 145 (lots of layback and hip english, but no knee bend. Old school olympic style)

Power Cleans (Form work): 2 x 3 x 115, 5 x 3 x 120, 5 x 1 x 135. I can "muscle" a bit more than this, but trying to get the extension/jump thing to work so I can get these up to 185 or 200 where they belong.

Pull-ups (body weight): 10/9/11/9/8/7

07-08-2013, 06:38 PM

Neckhammer

Congrats on the 3 plate dinner RM

07-08-2013, 07:25 PM

RichMahogany

Thanks. It was tasty. Onwards to 405! I remember a while back when I got 225 for sets of 5 the first time because I was trying to outdo tfarny. Whatever happened to that guy?

07-10-2013, 03:26 PM

Grokdaddy

Heavy weights full body including body weight exercises. 1-2 sets per body part. Rep range 5-8 reps with the exception of one and only one set of 20 rep heavy squats. Awesome workout.

07-11-2013, 08:12 AM

70in2012

Back in action earlier than expected (or mandated by the doc).

Squats:
1x10x135
1x5x225
4x4x270

07-11-2013, 01:54 PM

Neckhammer

Deadlifts 4 warmup sets and:
285x5
305x3

This is part of my 3 week plan to get a running start at hitting 315x5. So kind of a half step back to take two leaps forward. Felt really good without any low back discomfort and still using a double overhand grip. Even did a nice 15 second hold at the end to really say F U to the weight.

OH Press
135x4
115x7
115x9

I dunno. Not enough recovery and doing two high intensity sets with the deadlift really kinda jacked up my first OH set, so I dropped the weight and repped it a bit for the next two.